Calculate your daily protein needs based on weight and goal
Protein is the most important macronutrient for body composition — it builds and repairs muscle, supports immune function, and has the highest satiety per calorie of any food. The right amount depends on your weight, activity level, and goal.
| Goal | Protein per kg body weight | For 75 kg person |
|---|---|---|
| Sedentary (minimum health) | 0.8 g/kg | 60 g/day |
| General fitness / maintenance | 1.2–1.6 g/kg | 90–120 g/day |
| Fat loss (preserve muscle) | 1.8–2.4 g/kg | 135–180 g/day |
| Muscle building | 1.6–2.2 g/kg | 120–165 g/day |
| Athletic performance | 1.6–2.4 g/kg | 120–180 g/day |
During a calorie deficit, the body is at risk of breaking down muscle for energy — a process called gluconeogenesis. Higher protein intake (1.8–2.4g/kg) during a cut provides the amino acids needed to preserve muscle tissue, even in a caloric deficit. This is why fat loss and muscle gain can occur simultaneously with high protein and resistance training, particularly in beginners.
Research suggests that distributing protein across 3–5 meals per day produces better muscle protein synthesis than eating the same total in 1–2 large meals. Each meal should contain at least 20–40g of protein to maximally stimulate muscle protein synthesis. Pre- and post-workout protein matters less than hitting total daily intake — the anabolic window is much wider than previously thought (several hours, not 30 minutes).
| Food | Protein per 100g | Calories per 100g |
|---|---|---|
| Chicken breast (cooked) | 31g | 165 kcal |
| Tuna (canned) | 25g | 116 kcal |
| Eggs (whole) | 13g | 155 kcal |
| Greek yogurt (0%) | 10g | 59 kcal |
| Cottage cheese | 11g | 98 kcal |
| Beef (lean, cooked) | 26g | 218 kcal |
| Whey protein powder | 75–90g | 370 kcal |
| Lentils (cooked) | 9g | 116 kcal |
For healthy people with normal kidney function, high protein intake (up to 3g/kg) has not been shown to cause harm in research. The concern about protein and kidney damage applies primarily to people with existing kidney disease. The practical limiting factor is usually calorie budget — very high protein intake makes it harder to stay within a calorie target.
Plant proteins are generally lower in leucine (the key amino acid for muscle protein synthesis) and have lower digestibility scores. However, this can be compensated by eating slightly more protein and combining different plant sources to get a complete amino acid profile. Soy protein is the most complete plant protein and performs similarly to whey in studies. Other plant proteins benefit from being combined (rice + peas, for example) and eating 10–15% more total protein.
No — supplements are convenient but not necessary. If you can meet your protein target through whole foods, there is no benefit to supplementing. Whey protein is useful when hitting protein targets through food alone is impractical due to appetite, schedule, or dietary restrictions. Creatine monohydrate is the other supplement with strong evidence — it increases strength and muscle mass modestly but consistently.
Total daily protein matters far more than timing. That said, having protein within a few hours before and after training is beneficial — pre-workout protein can come from a regular meal, and post-workout protein should ideally be consumed within 2 hours. A protein-rich breakfast also appears to reduce overall appetite throughout the day.
Yes — high protein intake reduces appetite, increases metabolic rate (the thermic effect of protein is 20–30% versus 5–10% for carbs and fat), and preserves muscle mass during a calorie deficit. Even without exercise, higher protein intake produces better fat loss outcomes than the same calorie deficit with lower protein.